Essentials:
A.
5 Sets
5 Push Press + 5 Seated Vertical Jumps
Build to a Heavy, not maximal
On the 2:30min
Or ADAPT
B.
3 Rounds for Time:
Dumbbell Farmers Carry Walking Lunge x 50 ft
Dumbbell Hang Power Clean x 20 reps
Hang Leg Raises x 10 reps
Fitness:
A.
5 Sets
5 Push Press + 5 Seated Box Jumps
Build to a Heavy, not maximal
On the 2:30min
Or ADAPT
B.
3 Rounds for Time:
Dumbbell Farmers Carry Walking Lunge x 50 ft 50/35
Dumbbell Hang Power Clean x 20 reps 50/35
Toes to Bar x 10 reps
RX+ (5 rounds)
Performance:
A.
5 Sets
2 Push Press + 2 Push Jerk + 5 Seated Hurdle Jumps
Build to a Heavy, not maximal, Complex
On the 2:30min
Or ADAPT
B.
5 Rounds for Time:
Dumbbell Farmers Carry Walking Lunge x 50 ft 50/35
Dumbbell Hang Power Clean x 20 reps 50/35
Unbroken Toes to Bar x 10 reps